in 55 minutes! learn how to get ripped · learn how to get ripped in 55 minutes! ... muscle mass...

Learn How To Get Ripped in 55 minutes!

An over-encompassing guide to basic nutrition and exercise to help you achieve the body you want.

Introductions!

▶ Bao Kim▶ First-Year, Biology

▶ Kyung Song▶ Sophomore, Biology

Agenda

▶ Body Type▶ Dieting▶ Exercise▶ Workout Plans▶ Nutrition

Determine Your Body Type!

What Your Body Type Says About You!

Mesomorph❖ Naturally Strong❖ Easy to Gain

Muscle Mass❖ Gain Fat Easier

Than Ectomorphs

Ectomorph❖ Lean Muscle

Mass❖ Hard to Gain

Weight❖ Fast

Metabolism

Endomorph❖ Easy to Gain

Muscle❖ Very Easy to

Gain Fat❖ Hard to Lose

Fat❖ Slow

Metabolism

Understanding Calories!

▶ Calorie: A unit that describes the amount of heat that is released during the breakdown of food.

▶ Weight Loss: Calories Consumed < Calories Burned

▶ Weight Gain: Calories Consumed > Calories Burned

Understanding Calories! (Continued)

▶ Basal Metabolic Rate: The amount of calories that the body needs to function while resting for 24 hours.▶ Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x

height in inches) - (6.8 x age in years) BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Dieting!

▶ Carbs: Main source of energy. First thing the body breaks down after consumption.

▶ Fats: Reserve source of energy. Takes longer for the body to break down.

▶ Proteins: Plays a role in building and preserving muscle mass.

▶ Depending on your interest, the ratio of balancing these out varies!

Fad Diets

▶ Military Diet▶ Cotton Ball Diet▶ Grapefruit Diet▶ Tapeworm Diet▶ Five Bite Diet▶ Juice Cleanses

Exercise

▶ Cardiovascular▶ Steady State Cardio ▶ High Intensity Interval Training

▶ Weightlifting▶ Should I lift heavy low reps? Or light w/

high reps?▶ How often should I work out?

Discussion

▶ Ask us any questions you may have regarding this topic and don’t be afraid to talk about yourself! We are here to educate and support you all!